CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS*

5/5 Bodyweight Split Squats

6 Alt. Steps + 4 Box Jumps

5 Hang High Pulls + 5 Hang Muscle Cleans

5 Scap Push-Ups + 5 Push-Ups

5 Lateral burpees over the barbell

*Have athletes grab out an empty barbell for the warm-up*

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS

6/6 Front Rack Split Squats

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15-20 Box Jumps (24/20)

MIN 2 – :40 Hang Power Clean (95/65)|(75/55)

MIN 3 – 15-20 Push-ups

MIN 4 – :40 Front Rack Hold

(Score is Reps)